Training plan: Week one

Three nice and easy sessions to get started

It’s all about taking it nice and easy this week: don’t go too fast. Photograph: Eric Luke / The Irish Times

Are you ready to get going? If you can run 30 minutes at the moment and want to be able to take part in a 10k in 8 weeks, this is the plan for you.

Goal for Week 1: It’s all about getting started this week and working out where you are right now in terms of pace and distance. I want you to ease gradually into the programme, so don’t overdo it this week in terms of speed. The primary goal is to get out the door three times this week. We have plenty of time to work on speed and distance.

Warmup and Cooldown: Be sure to warmup with a five minute brisk walk before you start running. At the end of your run, I would like you to also walk for fiveminutes to cooldown. After your run please also do the three stretches in this week’s video. Hold each for 30 seconds and you will help loosen out the muscles that have tightened up when you were running.

Homework :

We will have 3 runs each week. Spread them out across the week to allow the body to recover.

Homework 1 (Monday or Tuesday)

1) Warmup: Take a five-minute brisk walk

2) Run/walk session: 30 minutes easy pace - track your distance.

3) Cooldown and stretch: Five minute walk and three stretches

Homework 2 (Wednesday or Thursday)

1) Warmup: A five-minute brisk walk

2) Run/walk session: 25 minutes easy pace - track your distance.

3) Cooldown and stretch: Five-minute walk and three stretches

Homework 3 (Weekend)

1) Warmup: A five-minute brisk walk

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2) Run/walk session: 35 minutes easy pace - track your distance

3) Cooldown and stretch: A five-minute walk and three stretches

Best of luck with week one. Next week I’ll start to introduce some variety into your plan.